Skill
6 rounds:
3 strict pull ups
5 kipping pull ups
7 ring rows

Rest one or two minutes between rounds.

Each round has you working from low reps on a tough movement to higher reps on an easier movement. Scale the difficulty of each so that you can keep the rep scheme as close as possible to the way that it’s written. Move quickly from one pull up variant to the next.

Workout of the Day
For time:
10-20-30 lateral burpee
10-15-20 power clean

18 minute time cap

Hold off on putting equipment away until everyone finishes; support your neighbor!

Today’s rep scheme is identical to last Wednesday’s, but the difference in movements will change the effect of the workout substantially. This will be a much more intense conditioning challenge, with less standing (or kneeling) around waiting for muscles to recover enough to perform the next rep. Pace the workout with the last round (30 lateral burpees and 20 power cleans) in mind. Choose a weight that puts you on the edge of quick singles or small sets.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 7×1:40 on, 0:20 off